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Sent: Wednesday, June 13, 2007 7:28 PM
Subject: Incline Club News V11 LR#30
Howdy ICers!
Incline Club Shirts
Are now available at the Colorado Running Company. Short sleeves in men’s sizes XS through XL for 22 bucks! Details!
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Garden of the Gods 10 Miler
Personally, I really, really enjoyed many improvements to the race this year. Kudos to the TCR. Be sure to drop them a line and let them know what you thought (good OR bad, as long as it’s constructive!) about the race!
A reminder to y’all: PLEASE send a courtesy email to (e-mail removed to prevent spam) with either “I ran the Garden” or “I volunteered at the Garden” in the subject line so that we can make sure to get you on the “*” board!
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Warmly,
Connilee
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NEXT RUN:
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Thursday, June 14, 5:45pm — Hydro Street
Warm up from Memorial Park in time to get to Hydro Street. Do a 30 minutes of 1 min hard, 1 min easy up the Barr Trail. Run easy back down the Barr Trail and do 8 Hydro Street hill repeats.
Sunday, June 17, 8:00am — Memorial Park
Check back before Sunday for details: http://inclineclub.com/home.htm
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THIS WEEK’S QUOTE:
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“It is not so much what is ahead of us or behind us, but what is inside us that counts” — from Steven Covey’s book the 7 Habits
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ICers WRITE:
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Request for Volunteers:
Laura Kelecy writes: Hi All! I am the volunteer coordinator for the 2007 Barr Trail Mountain Race and am looking for some more willing volunteers. The race will be Sunday, July 15th and volunteers are needed for different tasks to help support the runners. If you are interested, please email me at (email removed to prevent spam). Thanks!
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Sports Nutrition Seminar
Kerri Page writes:
Calling all athletes! This class explores the role of sports nutrition in improving performance and focuses on the right nutrients to fuel workouts and to speed recovery. Discover how to maximize performance through nutrient timing and the proper ratio of carbohydrate to protein intake. If you are planning on increasing the duration, frequency or intensity of your training, you don’t want to miss this informative talk given by sports nutritionist and registered dietitian, Martha Rosenau. Sign up at the customer service desk to reserve your spot or call 719-531-9999. (Class is at Whole Foods Market 7635 N Academy Blvd Colorado Springs, Co 80920 , Wednesday, June 13th, Sports Nutrition for Athletes, 6:00-7:00 p.m., Free)
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IC BIRTHDAYS: 6/13/2007 — 6/19/2007
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Ben Lowe:
http://www.inclineclub.com/show.asp?name=Ben%20Lowe
Cathy Dilts:
http://www.inclineclub.com/show.asp?name=Cathy%20Dilts
David Hatfield:
http://www.inclineclub.com/show.asp?name=David%20Hatfield
Duane Clark:
http://www.inclineclub.com/show.asp?name=Duane%20Clark
Jenni Leppert:
http://www.inclineclub.com/show.asp?name=Jenni%20Leppert
Marlene Brown:
http://www.inclineclub.com/show.asp?name=Marlene%20Brown
Michael Phan:
http://www.inclineclub.com/show.asp?name=Michael%20Phan
Michael Puig:
http://www.inclineclub.com/show.asp?name=Michael%20Puig
Michael Shafai:
http://www.inclineclub.com/show.asp?name=Michael%20Shafai
Mick Lovell:
http://www.inclineclub.com/show.asp?name=Mick%20Lovell
Monica Carlile:
http://www.inclineclub.com/show.asp?name=Monica%20Carlile
Nick Lynch:
http://www.inclineclub.com/show.asp?name=Nick%20Lynch
Patrick Leary:
http://www.inclineclub.com/show.asp?name=Patrick%20Leary
Paul Longenderfer:
http://www.inclineclub.com/show.asp?name=Paul%20Longenderfer
Sandra Powell:
http://www.inclineclub.com/show.asp?name=Sandra%20Powell
Sean Kute:
http://www.inclineclub.com/show.asp?name=Sean%20Kute
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NEW IC MEMBERS: 6/6/2007 — 6/12/2007
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Beth Rice:
http://www.inclineclub.com/show.asp?name=Beth%20Rice
Fredrich Schrank:
http://www.inclineclub.com/show.asp?name=Fredrich%20Schrank
James Burton:
http://www.inclineclub.com/show.asp?name=James%20Burton
Misty Warkins:
http://www.inclineclub.com/show.asp?name=Misty%20Warkins
Tom Roemer:
http://www.inclineclub.com/show.asp?name=Tom%20Roemer
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UPDATED ABOUT ME PAGES: 6/6/2007 — 6/12/2007
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Anne McDonough:
http://www.inclineclub.com/show.asp?name=Anne%20McDonough
Carl Nelson:
http://www.inclineclub.com/show.asp?name=Carl%20Nelson
Kelly Mckenna:
http://www.inclineclub.com/show.asp?name=Kelly%20Mckenna
Mike Alto:
http://www.inclineclub.com/show.asp?name=Mike%20Alto
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“R” REPORTS:
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Cytomax 10K Trail Run Championship — Vail, CO — June 3, 2007
Jamie McMillin reports:
Distance: 10K
Goal: Beat last year’s time of 1:44:35
Results: 1:32:38
General Summary:
This mountain trail run is characterized by its lack of switchbacks. The runner (?) is asked to run up the mountainside or down the mountainside and then up the mountainside and then down the mountainside and then. The surface? Grass / scree
/ mud / hard-packed dirt depending on the corridor, i.e. service road, single
track through the woods, or straight uphill /downhill on slopes that you paid
$90 to ski down last Winter.
Things Done Right:
Since 11/26/2006 I’ve completed seven Waldo Canyon loops, Six Longs Ranch Road
excursions, seven Rampart Range Road up and downs, three Section 16 up and backs
and two trips to Barr Camp. And, that’s just on Sunday.
Things Done Wrong:
Nothing. I left it all on the trail (s)
Any Other Stuff:
As time fills the void between last Sunday and the present, my mind is becoming
more and more inclined to call this experience fun. For all the hard-core,
sadists of the IC, I totally recommend it.
***
Garden of the Gods 10M — Colorado Springs — June 10, 2007
William Keller reports:
Distance: 10M
Goal: 1:30
Results: 1:28:14
Website: http://www.gardentenmile.com
General Summary:
Ran steady effort through the whole course, kept my HR right around 90% no
matter if it was uphill or downhill. Ran faster than any training run pace I
had done for a road race at this distance, so that felt good.
Things Done Right:
Trained on the road in the garden for 10 days in the last 10 weeks to get used
to the course and the pace I could sustain. Wore a GPS/HR and was able to watch
my HR, distance and average pace the whole race...kewl. Definitely helped me keep
on task to beat my goal time.
Things Done Wrong:
Should have done more speed work to get a bit more turnover in my legs. I still
need to work on running hills better (doesn’t everyone or am I the only one??
lol).
Any Other Stuff:
For my ability, this was a challenging course. Can’t wait to take 10-15 minutes
off this time for next year, lol.
***
Collegiate Peaks 50 miler — Buena Vista, Co — May 5th, 2007
Anita Bower reports:
Distance: 50 miles
Goal: sub-10
Results: 10:24:51
Website: http://collegiatepeakstrailrun.org
General Summary:
I used this as another training run for my upcoming Badwater Double. It was very
cold and a snow storm greeted my dismally slow arrival to the finish, so no heat
training. Either you train to race, or you race to train. I am definitely doing
the latter.
Things Done Right:
Brought my own food and gels! There was little food to be found out on the
trails, unlike my previous race in Fruita. I also wore long tights under my
running shorts, which came in handy after my shorts fell off.
Things Done Wrong:
Wore old, decrepit running shorts. The drawstring to keep them in place broke 17
miles into the race. Time to rub on the “Fat Girl Slim Cream” on my butt. ( yes,
there really is such a product!)
Any Other Stuff:
Great scenic course, beautiful and tough, friendly volunteers.
***
Bishop High Sierra 50 mile ultra marathon — Bishop, CA — May 19th, 2007
Anita Bower reports:
Distance: 50 miles
Goal: PR
Results: 11:05:49 ( a PR)
Website: http://www.bhs50.com
General Summary:
Awesome race held in the scenic Sierra Nevada mountains in Bishop CA. I had a
little trouble finding the race start from Vegas though.....(WARNING!
Non-running related material included)
Things Done Right:
You know how it is. Its happened to all of us. You’re out driving in the Nevada
desert, trying to find California, when finally you get over yourself and admit
your lost, and decide to ask for directions from the friendly locals. Nevada has
some funky sounding places in it, like Parump, and Creech, so it’s easy to get
lost. I pulled up to this nice white building with a sign that said “ Cottontail
Brothers” ( or so I thought).What a cute name for a convenience store! There
were no cars parked out front, so I was able to pull right up to the front
door. I wondered why so many truckers were howling at me, as I stood beside my
car, map in hand, when I realized that the sign said Cottontail Brothel. Time to
get my parump back in the car. Eventually I did find CA, after the friendly
patrol officer pulled me over for going 95 mph, (he gave me directions and no
ticket!) and had a successful race. Fortunately I had been heat training in my
infrared sauna which I heat up to 135 degrees, because it got up to 99 on the
course! I was able to eat plenty at the aid stations, so my energy levels stayed
high.
Things Done Wrong:
Wore crummy old shoes.
Any Other Stuff:
Bishop High Sierra has to have some of the best aid stations of any race I’ve
ran. There was hummus and guacamole, and chocolate dipped strawberries at some
of the aid stations. Great pre-race drawings too!
***
Rocky Mountain Double marathon — Medicine Bow National Forest, Wyoming — May
27th, 2007
Anita Bower reports:
Distance: 52.4 miles
Goal: win women’s
Results: won woman’s, third overall 9:16:06
General Summary:
I wasn’t sure how well I’d do, given I’d done a 50 miler the previous weekend.
But I went in relaxed, using this as another training run. The weather was
perfect.
Things Done Right:
Took lots of ultra-crack through-out the race. Hydrated well early on, ran the
hills, and decided to chick as many guys as possible. What’s the worse that
could happen? I could throw up, bonk, feel like crap for a while, suck it up and
finish. I didn’t pass the guy who was in third place until I had four miles to
go. He and I duked it out the last 13 miles, but I knew I’d get him on the four
mile climb to the finish.
Things Done Wrong:
Got a little dehydrated, and didn’t eat well after the race. This really
affected my recovery, and I still had the Squaw Peak 50 in six days to run.
Any Other Stuff:
This course can be used for a lot of different training purposes. There are long
boring road sections, there’s sand, relentless climbs, and the mental challenge
of having to do the same stretch four times. Great volunteers and a very nice
finishers buckle for the double marathon runners, and a nice medal for the
marathoners. However, if you need a race that has huge crowds cheering you on, a
heros welcome when you cross the finish line, clowns and balloons and bands along
the way, then this isn’t the race for you. Lots of great views, and neat rock
formations, which the Native Americans claim are inhabited by human and animal
spirits.
***
Squaw Peak 50 mile trail run — Orem UT — June 2nd, 2007
Anita Fromm reports:
Distance: 50 miles
Goal: finish
Results: 13:17:26 a PR
Website: http://www.squawpeak50.com
General Summary:
One tough race. This was my seventh SP finish, and it never gets any easier. But
what else would I do on the weekends?
Things Done Right:
Hydrated days before the race and heat trained in my sauna.( yes, I hold down a
job) It was calling for hot weather, and the toughest part of the race comes for
me during the hottest part of the day. Took in enough calories early on in the
race, because I knew I wasn’t going to feel like eating the last two hours.
Things Done Wrong:
Took a 20 minute nap at the 33 mile aid station. My legs felt tired . The
volunteers were great, and waited on us hand and foot. They made it hard to want
to leave. I also took another 15 minute nap on a downed tree. After straddling
what seemed to be the thousandth tree due to all the avalanche activity in the
previous winters, I got half way over one, and just stayed there, arms and legs
dangling over each side until some other runners showed up and I had to move my
parump.
Any Other Stuff:
Great, tough course, well organized, and well marked, but the hardest part is
the one mile climb/bush-wacking ordeal that comes after running 38 miles. Good
swag too.
***
Garden of Gods 10 — Garden of Gods — 06/10/2007
Michael Everson reports:
Distance: 10 Mile
Goal: Run with Gary
Results: Ran with Gary
General Summary:
Nice day. Warm. Good Support from schools.
Things Done Right:
Ran with my friend Gary the entire run. Basically used this as a training run.
I ran the entire course--no walking!
Things Done Wrong:
Ran Incline Club Run the day before the race (not quite, but did 12 1/2 miles on
Barr on 6/9/07).
Any Other Stuff:
I like the new layout for the course. Also, I never had a popsicle on a run
until today. The “Martians” served me one at mile 9 and I loved it!
***
Garden of the Gods 10 miler — Garden of the Gods — June 10, 2007
Rick reports:
Distance: 10 miles
Goal: 1:10:00
Results: 1:12:40
General Summary:
Perfect day for a race through the Garden of the Gods. I’ve lived here since
Oct. 2006 and have not visited the Garden till the race. Was a few minutes off
my goal, but still pleased with the effort. The course was a little harder than
I expected. I kept a strong effort the last 2 miles and that was very important
to me.
Things Done Right:
I hit the 5 mile marker at the time I wanted to and ran the 1st half of the race
at the pace I expected.
Things Done Wrong:
Did not know the course very well, and I almost never run on pavement. I may
have been a little too conservative on miles 1-5, was pushing really hard on
miles 6-10 to try and make up some time.
Any Other Stuff:
Was glad that the course was harder than I expected. I like the challenge and I
liked the effort I had to put in at the end to try and make up some time.
Also, I’m a father of a 1 yr. old girl and an, almost, 3 yr old boy, my wife and
I cannot say enough about having the start/finish at the Park where the kids can
play and the parents can relax. Thank-you!
***
GOG 10 mile — Garden of the gods — 6-10-07
Joe Cowell reports:
Distance: 10 mile
Goal: break two hrs
Results: not quite but close enough
General Summary:
Things went well and had a great time running with Brenda
Things Done Right:
Ran the course several times during the weeks leading up to the race
Things Done Wrong:
Could have run the down-hills a little harder.
Any Other Stuff:
Race was very well organized and it is one of the most beautiful runs in
Colorado. This was the first time I’ve volunteered and run the same race.
***
GOG 10 mile — Garden of the gods — 6-10-07
Brenda Cowell reports:
Distance: 10 miles
Goal: under two hours
Results: 2:08:57
General Summary:
Race went pretty well. Had help with pace from Joe. It helped to be familiar
with the course.
Things Done Right:
Hydrated well several days prior to the race. Practiced running the course also
helped.
Things Done Wrong:
I probably could have pushed harder the second half of the race.
Any Other Stuff:
Volunteered before the race and I thought things were very well organized,
people were friendly, and I really enjoyed this race.
***
GOG 10 Miler — GOG — 10-July
Gordon Barnett reports:
Distance: 10 Miles
Goal: Not to sleep in and meet Fred at 2.5 / 7.5 by 6:00
Results: Looking for a “V”
General Summary:
Great race, great new course, great day.
Things Done Right:
Volunteered, great thing to do especially when tapering before the slog-feast at
Lake City on 16-June
Things Done Wrong:
Nada
Any Other Stuff:
Great volunteers!
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CALENDAR:
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Current version of the Incline Club calendar
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NEWSLETTER SUBMISSIONS:
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Additions to Incline Club News from IC members are welcome and encouraged.
Submit a Newsletter Item at:
http://www.inclineclub.com/newsletter.htm
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WEBSITES:
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Training for the Ascent and Marathon on Pikes Peak
http://www.skyrunner.com/guide/
Barr Trail Mountain Race
http://www.runpikespeak.com
presented by Pikes Peak National Bank
Incline Club
http://www.inclineclub.com
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